skip to main |
skip to sidebar
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-vkda2pT41Ylnmk9t1mHpjWzHwUwtMl64CHw5F_F7ohPc2IxXjQX58po0PKlf8U7bh8LJfQG71YUQwupUsdskxPzq_diLIcl3bIV9_oVXMzX6Odd9ZKucIoAsabdpaPPOmoSlPQl1VO5v/s320/stretches+for+side+of+neck.gif)
Stretches for side of neck:
- Sit or stand with arms hanging loosely at sides
- Turn head to one side, then the other
- Hold for 5 seconds, each side
- Repeat 1 to 3 times
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9zK-xw886gRTi_omiMnY86rjJrjx2QcmMk9lmSdDaF1Js-AB31ZWx1dD361zvvcYSMbjkFg7Nl4QoXP1KJ4M8f6fNAZ0XQ0xGFY-CMLXULjVsqON5h1aqqADn8xjxaC4tz5xZlvpiQ3x7/s320/stretches+side+of+neck.gif)
Stretches side of neck
- Sit or stand with arms hanging loosely at sides
- Tilt head sideways, first one side then the other
- Hold for 5 seconds
- Repeat 1-3 times
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg90RkbqQoiXX7F7zlrgiGdjql3X5j8Ehb73458jICPr-Z8WAsb5lnqBoG34ggUNyBBTDc_JOy2-8IqYBv9a4JqAqRmMaKOUtMkFM5RxshahFn3DMjpTlLTTGrHN70s1pgx6ae16hn6SMqx/s320/back+of+neck.gif)
Stretches back of neck
- Sit or stand with arms hanging loosely at sides
- Gently tilt head forward to stretch back of neck
- Hold 5 seconds
- Repeat 1-3 times
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjjoAKKCxsNC5TOnPSzSmMplk3tSXFhWTKxKL9KUthdWWZFgvn36RT6iPH9anJD_Vy-pzH6xUExd3FSvyTNqFczdogLYP4fRTcWuREif0hQfr92q0K-ZmGe2Vmn0NHy04eTdvzWfAnC8yO/s320/side+of+shoulder+and+back+or+upper+arm.gif)
Stretches side of shoulder and back of upper arm
- Stand or sit and place right hand on left shoulder
- With left hand, pull right elbow across chest toward left shoulder and hold 10 to 15 seconds
- Repeat on other side
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrEtQwUlbV0o_a7zQmffFYEmVLgg5CfssFhIWjmm77AeDXiy1qsJFK1j1-sLimlPBk12xYQgAuhST6P7gYLFUvrsrw9yzxq4epC1khOCpBsNcdg-tAU2FRmEkZTH3vKkoHElUvq5jEcxXb/s320/shoulder,+middle+back,+arms,+hands,+fingers,+wrist.gif)
Stretches shoulder, middle back, arms, hands, fingers, wrist
- Interlace fingers and turn palms out
- Extend arms in front at shoulder height
- Hold 10 to 20 seconds, relax, and repeat
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwtk3IcZrl6br1iuh-DcGID6R4LEnaAo5c0xq2h1tEoqIdOU9ld6GMIGTYcUi14WpcNNKgqB21a2QV2bJ842pwR4vzDE2tvnhp1vuSN_6F7K_Pw6khEB7qTbIhpwgoO5F27D69s5XzaHi1/s320/triceps,+top+of+shoulder,+waist.gif)
Stretches triceps, top of shoulders, waist
- Keep knees slightly flexed>
- Stand or sit with arms overhead
- Hold elbow with hand of opposite arm
- Pull elbow behind head gently as you slowly lean to side until mild stretch is felt
- Hold 10 to 15 sec
- Repeat on other side
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnq-yFSHFVrrlIedRGe7A1baa7eKzjBmwvRcjB4d9T7RKnDY9tvmL0WHk0UyGjX6F59cfKTsvIoW189iX-Vkbdqcp4kYr3qkk4kjYU6LsFSSbOkwWQZUh1rYl8La-LAJocHHdReq6T4zJj/s320/middle+back.gif)
Stretches middle back
- Stand with hands on hips
- Gently twist torso at waist until stretch is felt
- Hold 10 to 15 sec
- Repeat on other side
- Keep knees slightly flexed
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIJie61t5R-lfMivL9MMWfPSX5AOHLAKZ5h62uhoZV2d8SNxOBIZMqcum-EeeV_JPkK7IFZSuIU0jbMkt_2CJ4QUv5uJbwOnAovr1IBQ8iTVSwNbJ-v6i-D0Z3YL18TvTFCEQ4YLLnorD/s320/ankles.gif)
Stretches ankles
- Stand and hold onto something for balance
- Lift right foot and rotate foot and ankle 8 to 10 times clockwise, then 8 to 10 times counterclockwise.
- Repeat on other side
(Note: can also be done sitting)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrUxTgPOFQwyBay_URzoQhu4JGvyrzMz2PZKrXfRgnpIl4itmx8_9AvLzptbkbOzK7iKsTuwbMWJrbOuYVX9xsj9IVeIY9hb8Q89mxJmwRb36JsjpLW8rjWy9hzX3vWIGi3ylIaR9heIck/s320/calf.gif)
Stretches calf
- Stand a little way from wall and lean on it with forearms, head resting on hands
- Place right foot in front of you, leg bent, left leg straight behind you
- Slowly move hips forward until you feel stretch in calf of left leg
- Keep left heel flat and toes pointed straight ahead
- Hold easy stretch 10 to 20 seconds
- Do not bounce
- Repeat on other side
- Do not hold breath
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8lsBmferQJnYB-g6ddVnr3W6i3UCvbjCttRxtCf4w7IiJcRIEOf8zTV_xIQ2IvYlm34XdgJvT5-kCr24AZVSb-V9QNNpYIAVzXn6Ed1M-H3QPhtN8ocBdpa3ZIyUq8BTdZRfjYXwfVe6g/s320/front+of+thigh+%28quadriceps%29.gif)
Stretches front on thigh (quadriceps)
- Stand a little a way from wall and place left hand on wall for support
- Standing straight, grasp top of left foot with right hand
- Pull heel toward buttock
- hold 10 to 20 sec
- Repeat on other side
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Pt1rmTmQeA61ti3zvMnkLXTPTvTyKlExHEjboVqKTqEEhd4Nm7nOtqjWDWMaOXBho6ofxYoQ_bXDoOEyYYK3tn0fa-UN8G9_MKTJZsKkkdEWMNW1OeC_dCtqR18Z-z2blAZjgMtqrog-/s320/relaxes+hamstrings,+stretches+calves,+achilles,+and+ankle.gif)
Relaxes hamstrings, stretches calves, achilles, and ankles
- Stand with feet shoulder-width apart
- Keep heels flat, toes pointed straight ahead
- Assume bent knee position (quarter squat)
- Hold 30 sec
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjes3vgxtOP5v8MYwkuH29c20swNfYUt0nx1DRLU4XnhOZEnOZOr7csW-gvsuD-5iCeW_SBvPd5uILmvRzrjmQ-7nzvprmSpdACTxutya4VlrmD1Ns9BKXYBvkVre6CNxXs1lJdRo4XIfzu/s320/inner+thigh,+groin.gif)
Stretches inner thigh, groin
- Stand with feet pointed straight ahead, a little more than shoulder-width apart
- Bend right knee slightly and move left hip downward toward right knee
- Hold 10 to 15 seconds
- Repeat on other side
- If necessary, hold on to something (chair, etc.) for balance
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7k2kyuPWpQx9rVVernIv5W35u5NWzVm1LTfcu9s24im9IR4x3o8fIANY3ccp7q4TQlL6xB5slm3Typ5d7j2v8DhDFrpjVAv-gGDnq2cbGoORAisr6zIdL0IMRfe3MCSn4SIUG908fUK0f/s320/side+of+hip,+hamstrings.gif)
Stretches side of hip, hamstrings
- Sit on floor with right leg straight out in front
- Bend left leg, cross left foot over, place outside right knee
- Pull left knee across body toward opposite shoulder
- Hold 10 to 20 seconds
- Repeat on other side
- Breathe easily
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAvsu7ENh6PcXVDucvPISEScAEb_ceyW0qMbiclT53IaMgEA_oA70ufPlk8AeMBTEXlDurokvqIFK5mFZao4G-Sz9HxKV9nV57ZV_PSAHGpCvtZ7Emk9XaI_Y44WFcK-f5Qu4xixewAj0t/s320/lower+back,+side+of+hip,+and+neck.gif)
Stretches lower back, side of hip, and neck
- Sit on floor with left leg straight out in front
- Bend right leg, cross right foot over, place outside left knee
- Bend left elbow and rest it outside right knee
- Place right hand behind hips on floor
- Turn head over right shoulder, rotate upper body right
- Hold 10 to 15 seconds
- Repeat on other side
- Breathe in slowly
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTe8EZc5Tb7HZ7VkCJd2EA8KfjJYGhv0Qm3MFncJUWIm0qdSzVKPdv07XARW_7rE1ONzBHqCQcAla4AOa5oPmmxZuCx7XcRtohauXEPuFyQckmKuANhsGPcIADVDYIAHfMhS3lBAHjKfiv/s320/back+of+leg+and+lower+back.gif)
Stretches back of leg and lower back
- Sit on floor, legs straight out at sides
- Bend left leg in at knee
- Slowly bend forward from hips toward foot of straight leg until you feel slight stretch
- Do no dip head forward at start of stretch
- Hold this developmental stretch 10 to 20 seconds
- Repeat on other side
- Foot of straight leg upright, ankles and toes relaxed
- Use a towel if you cannot easily reach your feet
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHma2_x1weSpH_mTnR6qvRtbMEVoSCxPws_hzuNCZTJO9XJIgFqC5MJc7nH0lN7XGlFls-AeV_KZS6AaoawIudhRGkD8BZ2-qll0LswONQgR-7b43Xy6xMaE41fifJBYKGURJ-aRvUw_VR/s320/shoulders,+arms,+hands,+feet+and+ankles.gif)
Stretches shoulders, arms, hands, feet and ankles
- Lie on floor, extend arms overhead, keep legs straight
- Reach arms and legs in opposite directions
- Stretch 5 sec, relax